My spin on Italian Wedding Soup!! I love a white bean and Cannellini is one of my favorites.

Cannellini beans have twice as much Iron as beef and no saturated fat!!!

Cannellini Bean Italian Wedding Soup
Serves: 6

• 6 links chicken Italian sausage,browned and sliced
• 2 tsp olive oil
• 1 T. unsalted butter
• 1 onion, diced
• 1 T. minced garlic
• 4 cups organic chicken broth
• 2 cans (15oz) Cannellini beans, drained & rinsed
• 2 cans (14.5oz) diced tomatoes
• 1 tsp dried Italian seasoning
• 2 cups frozen spinach
• 1 cup baby carrots
• 1 tsp black pepper
• 1 tsp sea salt

In a large stock pot add butter, olive oil, and onions. Cook until onions caramelized. Add Italian sausage and frozen spinach to pan. Saute until spinach cooked. Add remaining ingredients, bring to a boil, cover and simmer on low 35-45 minutes. Serve with crusty sourdough bread and Parmesan cheese.

Pomegranates!

When I think of Pomegranates I am flooded with childhood memories of sitting on the sidewalk in my grubby clothes enjoy every last bit of that messy fruit. Now as an adult with children of my own I am helping them create their own fun memories!! I have recently discovered that these fruits are not only super tasty and super messy but they are also REALLY good for us.

5 Facts about Pomegranates you may not know!

1. They keep our teeth clean.

Thats right, the fruit that stains everything in sight actually keeps our teeth clean. They are full of Polyphenolic Flavonoids. This compound has antibacterial properties. Pom juice has been found to be as effective as prescription mouthwash at destroying plaque. Plaque is the bacteria that causes cavities and gingivitis.

2. They regulate cholesterol.

Poms contain Paraoxonase which is a naturally occuring enzyme in the body that helps keep LDL(bad cholesterol) from building up in the arteries. In a recent study people who drank pomegranate juice for two weeks had an 18% increase in production of the enzyme.

3. They help to prevent arthritis.

Pomegranate seed oil and Pom fruit extract have an anti-inflammatory effect that stops the destruction of joints caused by osteoarthritis.

4. They are a great source of fiber.

One pomegranate contains nearly a quarter of the USDA’s daily recommended amount of dietary fiber.

5. They protect your skin.

They are packed with potent antioxidants including ellagic acid. They help to limit the damage of UV rays and defend against free radicals and increase collagen production. Those things combined help combat wrinkles!!

Protein vs Carbs

One of the most common questions I get is, What is the scoop on proteins and carbs? Why do we need both and do we really need both? Is low carb a good idea? So here is the deal…..

Protein:
Proteins are the machine that makes all living things function. Every cell contains thousands of proteins which work together as tiny machines to run the cell. Picture a car engine, multiple parts that work together to make the engine run. Proteins are REQUIRED for cells to grow and repair themselves.

Protein=Repair

Protein is required to build healthy muscle and it feeds the body in a slower more focused fashion.

Examples of good protein: Lean meat, eggs, yogurt, nuts, beans.

Carbohydrates:
Carbohydrates are best described as simple fuel. It breaks down in the body in the form of glucose to feed the body quickly. It is the IDEAL quick source of energy for our bodies. Carbohydrates are a necessary fuel for our body and provide energy for our cells to work.

Complex vs. Simple Carbs

Simple carbs turn to glucose quicker which does not allow for full nutrient potential. Examples of simple carbs are white sugar, white breads, and processed foods.

Complex carbs are a slowly digested carb that still turns to glucose but allows the body to utilize the nutrients they contain. Examples of complex carbs are fruits, vegetables, and whole grains.

Carbs provide energy to our cells to assist the protein in the repair of our muscles and our brain.

Carbohydrates=Fuel

*So the question, Is low carb ideal or is high protein better is a pretty simple one to answer if you understand how both work. The body requires both in order to function at its best. The ideal diet is filled with a balance between complex carbohydrates and lean protein.

The only time this ratio should change is if you are training for a marathon or hoping to build more muscle mass. When doing extensive cardio workouts your body requires the excess complex carb to help with quick processed energy. When lifting weights the excess protein before and after your muscle training helps to build and repair the muscle fibers stressed during heavy lifting.

1. Sandwich (turkey/cheese)
2. pretzels
3. string cheese
4. tangerine
5. water

UGH! I immediately thought Doug! are you kidding me? How completely boring and unappealing. I wouldn’t want to eat this either. Of course Jake wanted the cookie!

Now because Doug and I always try to look like we are a united front I encouraged the string cheese and tangerine and coaxed him to the cafeteria. Jake followed suit and begrudgingly ate the snack. I reassured him that I would make sure daddy understood  that he needed to add some fun food in there as well. When I left the school I immediately called Doug and started with WTF buddy what are you trying to do get our kids to hate us and hate healthy food. I kindly reminded him of the most important key component to raising nutritionally sound healthy kids. As parents we need to make it fun, tasty, and appealing on multiple levels. He of course agreed (kind of ) and then said he was just being lazy. Well lazy aint gonna cut it big guy. So let me repeat again…

Key point!!! What you feed your child must be fun, tasty, and appealing on multiple levels. If it is not those things they will seek food elsewhere. And better yet, lie to you to cover up. I want kids to get to be kids and not feel like they are missing out. Now because I know we all struggle with this I wanted to include a few lunchbox solutions to help you out.

1. Snackanimal cookies
2. Kettle chips/sweet potato chips/veggie straws
3. Organic graham crackers (these do not have HFCS or PHO)
4. Yogurt (greek fruit in the bottom)
5. Applesauce
6. Different types of cheese sticks
7. Homemade trail mix (you can find a recipe on my blog)
8. Granola Bar (Kids Cliff or TLC)
9. Cliff kids twisty fruit bars/ Anne’s bunny fruit snacks

I do not know about you guys but why is buying school lunch so freaking cool to kids?Why are they dying to eat a chicken patty, corn, salad, and a roll at school but will not even meditate on the idea of eating that at home?The only answer I can come up with is that they know it makes us moms crazy and they LOVE to make us crazy. I completely agree with the majority of the U.S. population that our government school lunch system is a total travesty. That being said, I also understand how badly my children want to eat that crappy food with the rest of their friends. Just like you I am stuck between a rock and a hard place.

I have thought about aligning my mom troops to come to an agreement that none of us would partake but then…. I see Jake fall in love with his mama all over again when I say, “Yes, you can buy school lunch tomorrow.” Ya I know, the wellness coach, real foodie, clean eating nurse is WEAK! Those boys can work me like nobodies business. So do not judge me!

So how I handle this in our house is I allow Jake to buy lunch when it is Pizza day. Cardboard with red sauce and cheese, wilted iceberg lettuce salad, mandarin orange slices, and a scooby treat (I have no freaking idea??), oh and milk.

There is however one stipulation, Jake must only get plain milk. He knows that I have hired Ninja’s (mom friends) that secretly watch him and in the event of a chocolate milk substitution he will be immediately swooped up and brought to me. He is not willing to risk the Ninja swoop. This scare tactic works because one day last year he substituted chocolate milk and my good friend spilled the beans to me in a text message (fyi-Jake got chocolate milk at lunch today, knowing you I am thinking that isn’t allowed, LOL) (tattle tail right?, I love it!).

When I picked him up from school his seat belt was barely snapped when I said, “ did you think chocolate milk was a good choice today?” Mouth open and giant eyes he paused and said, No. More silence and then said, Mommy how did you know? My response, Ninja’s…. I have them everywhere. (Evil laugh). So from that point on it was plain milk. However, I am waiting for the retest this year because I know he wonders if I hired them again.

So all that being said I pick one meal a week from the menu that I can live with, Jake is happy, I am a rockstar, and I just soup up the veggies at that nights dinner to help digest the cardboard.

How about you guys?? What do y’all do???

Deep South Chicken & Sausage Gumbo

Crock pot Style!
Serves: 6,

Cook Time: 6 hours (High) 8-10 hours (Low)

1 pkg Open Nature smoked andouille chicken sausage, sliced
2 boneless skinless chicken breasts, chopped
1 large yellow onion, chopped
1 green bell pepper, chopped
1 cup celery, sliced
2 cloves garlic, minced
2 tsp creole seasoning (I like Tony’s)
1/8 tsp black pepper
1 box (32oz) organic low sodium chicken broth
1 can (15oz) stewed tomatoes, drained

Place onion, bell pepper, and celery into the bottom of the crock pot. Follow with sliced sausage and chicken. Add garlic, creole seasoning, and black pepper. Add chicken broth and stewed tomatoes. Cover and cook as directed above.
Serve over roasted red potatoes or 1 cup cooked brown rice.
Top with crispy sauteed okra
Top with a dollop of sour cream